Have a Very Dairy Christmas

Santa’s diet plan has got him stuck in enough chimneys, but there’s one part of his regimen—aside from the candy canes and cookies—that is helping, not hurting, his health: milk

Whether you have diabetes or not, it’s important to get two servings of milk and alternatives each day. Each serving of milk provides 16 essential nutrients including calcium, vitamin D, protein, potassium, vitamin B12, vitamin A and zinc.

Recent studies suggest that the benefits of milk products go beyond healthy bones. Eating low fat milk products is also associated with a decreased risk of developing type-2 diabetes.

Low Glycemic Index

The glycemic index (GI) tells us how fast a food raises blood sugar levels. Dairy products have a low GI, because the natural sugar in milk (lactose) works with milk protein to slowly release glucose (sugar) into the blood. Eating low GI foods like milk can help you control your blood sugars, cholesterol levels and appetite.

And although there are rumours to the contrary, there is no added sugar in plain milk. The sugars listed on the nutrition label refer to the lactose found naturally in milk. Chocolate milk, on the other hand, has 13 grams of added sugar per cup – that’s more than a tablespoon!

Protein

One serving of milk provides eight grams of high-quality protein. Protein slows digestion, helping blood sugar levels stay within their target range. Protein has a bonus effect of making us feel fuller for longer, which helps prevent overeating and weight gain.

Another pro about milk protein: research shows that whey protein (a type of protein in milk) may improve insulin sensitivity and blood sugar control, and helps with weight management.

Calcium and Vitamin D

Because calcium and vitamin D help your body metabolize sugar , eating foods rich in these nutrients may help prevent and manage type-2 diabetes. And you’re in luck with the white stuff: one cup of milk contains 300 mg of calcium and 100 units of vitamin D.

The calcium in milk may also help you lose weight. Research shows that people with low calcium intakes lose more weight when they increase their dairy intake to the recommended amount while following a calorie controlled diet (compared to people who only follow a calorie-controlled diet).

Milk the Benefits

There are plenty of ways to use dairy to boost the nutrition in your diet. Here are some helpful tips:

1. Use milk instead of water in hot chocolate, oatmeal, pancakes, muffins, soup and pudding.
2. If you like chocolate milk as a treat, try mixing it with low fat white milk.
3. Swap your morning coffee for a latte or smoothie made with milk.
4. Since diabetes increases your risk of heart disease , it’s a good idea to opt for low fat alternatives. Try using milk instead of high fat cream in soup and coffee.
5. Enjoy milk-based desserts like rice/bread pudding and custard.

If you want to help Santa meet his health goals this year, leave him a bowl of festive Banana Cranberry Bread Pudding from the Pure Prairie Eating Plan.

Share the Message – Enter to Win

You can help support the Alberta Food Fight Against Diabetes by sharing our social media posts with #ABfoodfight, we also want to hear your stories/recipes/ideas, how you use Alberta food to fight diabetes.

Start by liking us on facebook (Alberta Diabetes Foundation) and following us on twitter (@ADFDiabetes). Comment/Share any #ABfoodfight post to be entered to win one of many prizes including Flaman Fitness equipment.

More draws in 2017!